As the largest bone in the foot, the heel is strategically located and specially designed for stress. According to the American Podiatric Medical Association, or APMA, the majority of heel pain is caused by injury or stress from overweight or overuse, as in running and jumping. These put too much strain on the connective tissue and bone structure. Most heel pain is minor and treated with rest, ice, anti-inflammatory medication and stretching. The need for surgery is rare. Causes of heel pain vary, therefore any pain not relieved with minor self-care should be addressed by a physician.
Overpronation
Improper gait can occur from overpronation, or inward tilting, of the foot, which can create strain on the soft tissue of the foot and ankle that connects to the heel. APMA warns that overpronation can lead to problems in the hip, knee and lower back. Wearing properly fitting shoes can help keep the foot in proper alignment.
Plantar Fasciitis
Plantar fasciitis is inflammation of the tissue band extending from the heel to the ball of the foot as the result of excessive strain. The American Academy of Orthopaedic Surgeons states that pain may be worse in the morning when tissues are stiff. Treatment may include ice, rest, shoe inserts, heel stretches and medication to reduce inflammation. Ankle flexibility and calf strengthening exercises can help to prevent this condition.
Heel Spurs
Heel spurs are calcified growths on the heel bone that result from excessive strain from connective tissue such as in plantar fasciitis. Treatment is often the same as for plantar fasciitis and rarely includes surgery. As with plantar fasciitis, preventive measures include ankle flexibility and calf strengthening exercises.
Achilles Tendinitis
Achilles tendinitis is inflammation of the Achilles tendon, which extends from the calf muscles to the heel. Overuse is often the source of inflammation, especially those activities that include jumping. Pain occurs while walking and can be painful to the touch. Treatment includes rest, ice and possibly physical therapy. Prevention includes proper strengthening and stretching of the calf muscles.
Prevention
Prevention is key and includes obtaining and maintaining a healthy weight, wearing the proper shoes for your foot, proper stretching, and strengthening of the tissue and muscles around the foot. Beginning new exercise routines slowly can also prevent inflammation in the foot. When using treadmills, APMA recommends varying the incline to avoid repetitive use injury or inflammation.
